F3 Knoxville

Tag: Hot Tub

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

Ayslum

THE SCENE: Temps in the upper 40’s perfect for a morning workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.
THA-THANG:

10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.

Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.

Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.

Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.

Station 4) plank jacks (10) no ladies choice

Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg

Station 6) Big boy sit-ups (10) ladies choice: LBC’s

Station 7) table rows (10) no ladies choice

 

MARY:
Old man stretches before the name-o-rama
COUNT-OFF & NAME-O-RAMA
16 PAX ready, willing, and able.
CIRCLE OF TRUST/BOM:
testamony
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March Madness…It’s AWFUL BABY!!!

THE SCENE: 34-35 and beautiful…a great day to burn some goo!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Double Double (at AO & Playground) 

  • 10 merkins at the AO
  • 10 pullups on the monkey bars
  • Rinse & repeat 5 times
  • Mosey to Splash Pad

Block Out (Splash Pad) 

  • 5 burpees, 10 step ups, 15 dips, 20 overhead press w/ CMUs
  • Rinse & repeat 5 times
  • Mosey to Trail w/ CMUs

 Pick & Roll (Trail Run)

  • Trail Run to other park
  • 10 diamond merkins, 15 big boys, 20 squats
  • Rinse & repeat 4 times
  • Mosey through trail to basketball court

Run & Gun on a Fast Break (at basketball court)

  • 5 burpees, sprint down the court & back, 10 Bobby Hurleys; rinse & repeat X 4
  • 50 of any CMU exercise, sprint down the court & back X 4

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Captain Thors X 5
  • Hello Dolleys X 20 4 CT

COUNT-OFF & NAME-O-RAMA

Detention, Hot Tub, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

I have lost my focus and commitment towards my Bible study and scripture memorization so I found a few scripture to hopefully get me focused again.

“And may your hearts be fully committed to the LORD our God, to live by his decrees and obey his commands, as at this time.” 1 Kings 8:61 “For all have sinned and fall short of the glory of God” Romans 3:23

“Commit to the LORD whatever you do, and he will establish your plans.” Proverbs 16:3

“Love the LORD your God with all your heart and with all your soul and with all your strength.” Deuteronomy 6:5

“Keep your eyes focused on what is right, and look straight ahead to what is good.” Proverbs 4:25

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.” 1 Corinthians 10:13 

Let’s keep listening to and encouraging one another so to help each other get or stay focused on our faith!  We need one another and F3 is helping us get better and stay focused because our goal at the end of our life is to say:

“I have fought the good fight, I have finished the race, I have kept the faith.”  2 Timothy 4:7

MOLESKIN:

I’m not sure there’s a prettier spot to run in F3 Knoxville than the trail run next to the lake at the Equalizer!

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Convergence on March 30 at the Asylum followed by a 3rd F event
  • Hardship Hill – May 18

3-Man Weave

THE SCENE: 37, crisp, cool
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Cherry Pickers x 11 IC

Big Arm Circles F/B x 11 IC

Front Claps x 11 IC

Overhead Claps x 11 IC

SSH x 11 IC
THA-THANG:
3-Man Mosey around the AO

3-Man Weave doing AMRAP of BBSU and Squats (10 minutes)

3-Man Trail Mosey

3-Man Weave doing AMRAP of 8-Count Body Builders and Hello Dollys (8 minutes)

3-Man Mosey around Disc Golf Course and back on Trails to Soccer Field

3-Man Weave doing AMRAP of 8-Count Body Builders and LBCs (5 minutes)

 

MARY:
Flutter Kicks, Bicycles, Leg Extensions, and finished with 10 Body Builders IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Equalizer post-game breakdown:

Life Changing Growth doesn’t occur in comfort. You can plan and dream but you eventually have to step out of your norm to experience the joy and often times pain of life changing growth. God goes before us and prepares the way (Vanguard) and He follows us and makes things right (Rearguard). God bless you all today!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bruce Pearl Beatdown

THE SCENE: Seattleish, again…
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH, Front Claps, “Bruce Pearls”, and a Team Mosey
THA-THANG:
Squats-Merkins-BBSU

  • 1-2-3 (S-M-BBSU)
  • 2-4-6
  • 3-6-9
  • 4-8-12
  • 5-10-15
  • run a lap
  • 6-12-18
  • 7-14-21
  • 8-16-24
  • 9-18-27
  • 10-20-30
  • run a lap and keep running until all PAX complete the reps
  • 8-Count Body Builders x 8 IC
  • Team Indian Run to the Trails
  • LBCs x 20 IC
  • Team Trail Run
  • 9-18-27
  • 8-16-24
  • 7-14-21
  • 6-12-18
  • Hill Run
  • 5-10-15
  • 4-8-12
  • 3-6-9
  • 2-4-6
  • 1-2-3
  • Hill Run and complete 8-Count BB OYO until all PAX finished.
  • Team Trail Run with 1 pit stop for 8-Count BB x 5 IC

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Todayxis my sisters birthday. She’s 5 years older than me and the toughest nut you’ll ever meet. She’s an inspiration. She’s a a great sister, sister-in-law, Aunt, wife, and mother. I love her dearly. Encouraged the PAX to be an inspiration to others today! Don’t just suck everybody else’s inspiration- create your own!
MOLESKIN:
We welcomed Whittler from Chatt and overlooked his War Eagle fandom and colorful socks. He is Rusty’s brother-in-law and It was great to have him at the Equalizer! We prayed for Rusty’s upcoming mission trip to Belize- his excitement for this is contagious. May God Bless all involved! Also, shout-out to Pfeiffer for helping me with the Q- it was brutal.
ANNOUNCEMENTS:
The Equalizer Expansion Project is underway. Time to stop crawling and start running! News to come.